When daylight savings time rolls around, many of us look forward to gaining an extra hour of sleep in the fall. However, while the extra rest can feel like a blessing, it often disrupts our daily routines and can take the body a while to adjust. In fact, it can take up to a week or more for your body to fully get used to waking up and going to bed an hour later. If you’re struggling with the time change, here are some tips to help your body adapt smoothly and make the transition easier.

Stick to Your Sleep Routine

When the clocks “fall back,” it might be tempting to sleep in and take advantage of the extra hour. However, to help your body adjust more effectively, it’s important to maintain your regular sleep schedule. Keep going to bed at your usual time, even if it means getting an extra hour of rest. The key is consistency—changing your sleep habits could disrupt your internal clock even more. If you want to wake up feeling refreshed, try to get your body used to regular sleep patterns by turning off electronics before bed and getting plenty of bright light in the morning to reset your internal clock.

Establish a Bedtime Routine

If you don’t already have a nighttime routine, now’s the time to create one. Many people are sleep-deprived, and daylight savings can make this worse if your sleep habits aren’t on track. To make the adjustment easier, develop a calming routine before bed. Dim the lights, take a warm shower, and set aside time to unwind—whether it’s reading a book or listening to calming music. Most importantly, avoid screen time as bedtime approaches, since the blue light from phones, tablets, and computers can interfere with your body’s ability to fall asleep. A relaxing bedtime routine can help signal to your body that it’s time to wind down and get the rest you need.

Stay Consistent With Your Daily Schedule

In addition to sticking to your sleep routine, it’s important to keep your daily schedule consistent. Try to maintain regular meal times, social activities, and exercise routines. The more consistent you are with your usual habits, the less disruption your body will feel. If you exercise too close to bedtime, though, it can raise your body temperature and make it harder to fall asleep. Keep your workouts earlier in the day to avoid affecting your sleep. By staying as close to your normal schedule as possible, your body will adjust to the new time faster.

Skip the Naps

While it’s tempting to take a nap during the day if you’re feeling groggy after the time change, this can actually work against your efforts to adjust. Long naps can interfere with your nighttime sleep because they reduce your body’s drive to sleep when evening comes. Instead of napping, try stepping outside into the sunlight. Natural light helps reset your internal clock and keeps you more alert during the day, making it easier to sleep at night.

Final Thoughts

Adjusting to daylight savings time doesn’t have to be a challenge. By maintaining your sleep routine, sticking to a regular schedule, and avoiding naps, you can help your body make the transition smoothly. Give yourself time to adjust, and your body will eventually catch up with the new schedule.